Starting to track the diet again…
Today: May 19, 09
Wake @ 6:00
Breakfast 8:00 am
-Cottage cheese, low fat with cinnamon
-1/2 kashi tlc granola bar
-1/2 cup prune juice
meal 2-snack 10:30 am
-starbucks non-fat protein shake with 1 shot espresso
meal 3-lunch 12:00 pm
-salad with grilled chicken and 1/2 hardboiled egg
-rasberry vinagrette dressing
-1/2 cup mixed fruit (cant., straw., and watermelon)
-lol bite of kids pb+j sandwich ;op
meal 4-dinner 3:00 pm
-grilled halibut plain w/ lemon and pepper
-1 cup white rice
Meal 5-8:00 pm
-turkey and red pepper
-on arnolds whole wheat sandwich thin
-handful of mixed nuts
-1/2 tblspn mayo
May 19, 2009 at 1:11 pm
That’s a solid plan but it will only maintain your current lean bodymass it won’t allow you to gain muscle at a rapid rate which is what is most important in burning fat. So in the end you will burn fat slowly and simply end up looking like a smaller version of yourself with no noticable muscular reshaping. Shape is the key to beauty not thinness.
You should increase your complex carb intake by 50% and up your protein by 75% so you can experience more energy and more developement.
May 19, 2009 at 1:13 pm
ok I’m a little clueless..what are complex carbs?…I just got a PTrainer, who is going to be sending me a diet and helping me, but for now…I could def use some suggestions! Thank you :0)
May 19, 2009 at 1:20 pm
Complex carbs are slow digesting carbs. Things like whole grain, wheat, oats, sweet potatoes. Things that do not have much sugar content. You generally want to stay away from white breads and pastas and "enriched" bread products.
May 19, 2009 at 1:20 pm
I would completely overhaul this plan…. You are using simple carbs (white rice), processed foods AND not eating enough meals… visit my website for more info OR just send me a PM.
:)
May 19, 2009 at 1:22 pm
There is a misinformation campaign in the health and fitness world to demonize all carbs. This is earning billions in diet schemes and exercise gimmicks. The only carbs that hurt the body and make you retain fat are sugars. Complex carbs are from whole grains, and foods like beans and brown rice. Those carbs are not stored as fat. They go straight into the muscle and provide shape and energy. High blood sugar levels rot internal organs, destroy muscle, which leads to diabetes. That’s why 50% of kids today are now clinically obese. Kids are eating astronomical proportions of sugary junk. You need at least 150 grams of good carbs on training days so you won’t feel flat and tired.
May 19, 2009 at 1:24 pm
I second jmo above me.
May 19, 2009 at 1:26 pm
unfortunately right now I’m at work, so it makes making the right choices difficult.. thanks for the advice so much…should I throw in a peanut butter sandwich on whole wheat bread?…or turkey on whole wheat for my last meal today?
May 19, 2009 at 1:29 pm
Some sugary foods are good post workout but I wouldn’t put them at the end of a workday. I would go with the turkey.
May 19, 2009 at 1:42 pm
Avoiding refined sugars completely is impractical. It’s everywhere. Just never consume more than 30 or so grams of it at anytime. Keep your daily intake as much under 100 grams as possible. The average person can consume well over 250 grams of sugar a day. Just keep your eye on it. It’s not simply about bodyfat levels. If there were a fountain of aging it would be flowing with corn syrup. High sugar levels diminish cognitive function, reproductive function, the immune system, and the central nervous system. Simple sugar is literally the garbage of the natural world. It is the by-product of energy metabolization. By consuming simple sugars you are literally heaping biotrash and free-radicals into your bloodstream. Society tells you it’s normal to be functionally crippled and immobile by your 60’s. It is not normal.
May 19, 2009 at 1:43 pm
you are like a fountain of knowledge..I’m impressed..thank you…and I feel like my protein is ridiculous… a whole peice of halibut, hairboiled egg, grilled chicken, protein shake…how many grams of protein do I actually need?!
May 19, 2009 at 1:45 pm
Nicely done jmo! Generally for growth I would say 1.5g of protein per lb of bodyweight. For maintenance about 1g per lb.
May 19, 2009 at 1:52 pm
Whoa! A Starbucks non fat protein shake with espresso shot…..Sweet mercy! I think I just found the new love of my life….Thanks for the knowledge!
May 19, 2009 at 1:54 pm
TY :0) And another question while I have people who know what the deal is..I have a LONG day..I leave for work at 6, dont usually go to bed til like 11-12….when at night should I stop eating? and should I still be eating the same amount of calories as someone who goes to bed at 10 and wakes up at 8?
May 19, 2009 at 2:06 pm
Cool I didn’t know starbucks had protein shakes
May 19, 2009 at 2:20 pm
yes I dont know how healthy they actually are, since my nutritional knowledge is very obviously limited..lol…but they’re delicious..and I’m addicted to starbucks, so its better than a latte…